Fri Oct 23

Train/Move
20 Min AMRAP:
15/12 Cal Echo Bike
15 Wallballs @ 20/14
100’ Sandbag Carry @ 150/100
3 Wall Walks

Warm-up
3 Sets:
1 Min Row
4 Strict Chin-up (or 8 Ring Rows)
20s Hanging L-sit Hold
10 Lunge + Twist

Strength + Skill
Power Clean EMOM: 5 x 2, 5 x 1
Build to 8.5 RPE

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Stimulus
Strength: every minute on the minute for five minutes do 2 power cleans, building. Then, follow the same format for five more minutes but with 1 rep instead of two. Maximum of 85% to focus on extension and receiving position

Train/Move: adjust weights and reps to complete each round in 4-5 minutes

Games Prep
3 Sets:
10 Squat Clean & Jerks @ 155/105
12 Burpees Over Bar
2 Min Rest